Back Squat - Metcon

Monday, December 9, 2024

Back Country CrossFit West (Coach Ryley)

1730 (5 of us)

Warm Up

Farmers Carry

Inch Worms

Hip Airplanes

Reverse Lunges

Dead Hang

Banded Good Mornings

Banded Air Squats

Banded Monster Walks

Banded Shoulder Rotations

Banded Push Ups

Banded Plank Side Steps

DB Seesaw Shoulder Press

DB Single Overhead Walking Lunge

Strength

Back Squat

3x3 

*power focus, explode out of the hole

2x6

*strength focus

I worked with 115 pounds for the power reps and 165 for the strength sets.

Metcon (Health)

5 Sets of 

AMRAP 1:30

10 Single DB Walking Lunges (35/25)

20 Push ups on knees or box/bench/bar

Max distance farmer carry (35/25) 

-rest 1:30 between sets- 

This was a difficult workout as expected.  I opted for mixed grip lunges with 2x15 pound dumbbells and could work through the lunges unbroken.  I started off well with the knee push-ups the first 3 rounds and then dropped to 15 reps the last 2 rounds.  For the carry, I managed 50-50-25-25-50 feet holding the 2x15 pound dumbbells.

KB Hold Challenge

12/4/2024 - 2:16 (cumulative 2:16)

12/5/2024 - 1:00 (cumulative 3:16)

12/6/2024 - 1:30 (cumulative 4:46)

12/9/2024 - 1:30 (cumulative 6:16)